Does High Fat Dairy Raise Insulin Levels?

by Aglaee Jacob

Butter does not raise your insulin levels.

High insulin levels are usually the result of an excessive carbohydrate intake from pasta, breads, sweetened beverages or desserts. The glycemic index of foods, which measures their ability to raise your blood sugar levels, is usually proportional to their insulin index, or their ability to make your pancreas secrete insulin. Although the glycemic index of dairy products is low compared to other carbohydrate-containing foods, it has a disproportionately high insulin index, according to a study published in 2005 in the "British Journal of Nutrition." The protein content of dairy, more than its fat content, seems to influence how much your insulin levels will raise after eating.

Whole Milk Vs. Skim Milk

In a controlled study, researchers gave volunteers either a glass of skim milk or whole milk on different occasions and measured the increase in their blood sugar and blood insulin levels, as published in 2005 in the "British Journal of Nutrition." The results show that both skim and full-fat milk elicited similar responses in the blood sugar and insulin levels of healthy participants. Although a glass of milk, independently of its fat content, contains an average of 12 grams of carbohydrates, while a slice of white bread has about 15 grams of carbohydrates, the insulin index of skim and full-fat milk is just as high as that of white bread.

Milk Protein

Researchers studying the high insulin index of milk believe that the types of protein found in milk, either casein, whey or both, stimulate the production of insulin from the pancreas. The protein content of both skim and full-fat milk is similar, which explains why they both have the same ability to raise your insulin levels. Although more studies are needed, this theory suggests that other protein-containing dairy products like yogurt, kefir, dairy-based beverages and cheese, whether they are low or high in fat, can also raise your blood insulin levels.

Low Insulin Index High-Fat Dairy

High-fat dairy products with a very low protein content are not likely to influence your insulin levels at all. If you want to keep your insulin levels low to prevent the chronic diseases associated with hyperinsulinemia, such as type 2 diabetes, cardiovascular diseases and cancer, choose low-protein high-fat dairy. Because butter and cream are high in fat but low in protein, they will help you maintain lower insulin levels.

Fermented Dairy

Another way to keep your insulin levels down while including your favorite dairy products is to ferment them. The fermentation of dairy products, such as yogurt and kefir, produces lactic acid, which appears to significantly lower the high insulin index of dairy products, according to a study published in 2001 in the "American Journal of Clinical Nutrition." Ferment milk at home, choosing skim or full-fat depending on your preference, to minimize the impact on your insulin levels. If you prefer to buy it, choose a plain variety because the added sugars could bring your insulin levels up.

What's your dietary preference?

Gluten Free

Omnivore

Paleo

Vegetarian

Vegan

Which of these foods do you like to eat?

Fruit

Legumes

Meat & Poultry

Fish

Nuts & Seeds

Vegetables

Healthy fats

What kinds of foods would you like to incorporate more in your diet?

Healthy fats

Vegetables

Meat, Poultry & Fish

Grains

Fruits

Which of these fats do you like?

Olive oil

Avocados

Salmon

Olives

Sesame oil

Almonds

Which of these vegetables do you like?

Broccoli

Kale

Carrots

Peppers

Sweet potatoes

Which of these proteins do you like?

Beef

Chicken

Tilapia

Turkey

Eggs

Pork

Which of these grains do you like?

Whole wheat

Brown rice

Oatmeal

Cous Cous

Bulgar

Which of these fruits do you like?

Apples

Bananas

Pears

Kiwis

Oranges

Peaches

Pomegranates

Berries

Which of these foods do you like to eat?

Fish

Nuts

Vegetables

Meat & Poultry

Fruits

These are kinds of fish you can eat on a Paleo diet. Which do you like?

Halibut

Red Snapper

Tilapia

Salmon

These are some nuts you can eat on a Paleo diet. Which do you like?

Almonds

Cashews

Pistacios

Walnuts

These are some vegetables you can eat on a Paleo diet. Which do you like?

Broccoli

Peppers

Kale

Carrots

Lettuce

Cabbage

These are some proteins you can eat on a Paleo diet. Which do you like?

About the Author

Aglaee Jacob is a registered dietitian. She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada.

Photo Credits

Have Feedback?

Thank you for providing feedback to our Editorial staff on this article. Please fill in the following information so we can alert the Healthy Eating editorial team about a factual or typographical error in this story. All Fields are required.